[Martial Arts] Golden Rooster Stands on One Leg to Strengthen Muscles and Bones

Author: Jeffi Chao Hui Wu

Time: 2025-7-19 Saturday, 5:27 AM

········································

[Martial Arts] Golden Rooster Stands on One Leg to Train Muscles and Bones
Many people think that the Golden Rooster Stands on One Leg is just a balancing exercise, but that's not the case. As you practice more deeply, you'll find that this movement not only trains you to "stand firm," but is also a core method that connects directly to the essence of muscles and bones. It can strengthen bones, train tendons, and even enhance your structure, breathing, and intention.
Every day, I practice the Golden Rooster Stands on One Leg, especially by the seaside in the early morning, where the cold air is biting, my feet are on wet ground, and I'm dressed lightly, with the air being crisp and clear. I can stand for several minutes, even ten minutes, alternating between my left and right foot, never feeling tired. Instead, after standing, my whole body feels relaxed, my blood circulation is smoother, and my energy is more vibrant.
Many people ask me, "Why do you stand for so long? Is it really useful?"
I simply say: The Golden Rooster Stands on One Leg is not about the action; it's about the awareness of muscles and bones.
With my eyes closed, I can stand on one leg for 10 minutes without my foot touching the ground, completely relying on the sensitivity of my foot and my internal structure to maintain balance. After finishing, I feel neither tired nor dizzy; instead, my blood circulation is even smoother. When practicing with my eyes open, I can stand on each foot for over 40 minutes without switching feet, leaning against a wall, or using any external support, truly achieving "standing with the skeleton, balancing with qi."
This is not boasting, but rather the result of years of practice and accumulation, naturally emerging from my body.
If you take it seriously, you'll feel your soles as if they are rooted in the ground, your arches spreading, your tibia vertical, your femur supporting, and your spine automatically adjusting. A line of force runs from your feet to your head, and as you stand, your body finds its own balance. It's not about straining with muscles; it's the bones supporting themselves. At that moment, the fascia throughout the body slightly stretches, and the muscles and bones seem to be guided by threads, unifying the inside and outside.
I'm not pursuing "standing for a long time," but rather restoring the body's most primitive ability.
Humans are naturally capable of standing, but modern people sit too much, wear soft shoes, and rely on their eyes to walk, having long forgotten how to stand on their own muscles and bones. The Golden Rooster Stands on One Leg brings all of this back.
Moreover, this movement has very practical benefits for bone density. When standing, the entire weight of the body is concentrated on one foot, which is far more effective than distributing the load across both feet. The longer you stand, the more continuous pressure stimulation your bones receive, and the bone cells will automatically activate their rebuilding mechanisms. You don't need to take calcium tablets or jump around; just standing quietly like this every day, your bones will know they need to become stronger. This is not hearsay; it's my personal experience.
Not only are the bones being trained, but the tendons are also being exercised. Even when you are still, the tendons are subtly moving, stretching, adjusting, and balancing throughout the body like fine threads. The longer you stand, the more aligned the tendons become, the straighter the bones, and the steadier the person.
Most importantly—your awareness will become clearer. As you continue standing, you won't rely on your eyes to find balance, but rather on your body itself to "perceive." You can stand steadily even with your eyes closed because you have connected with your own muscles and bones.
The Golden Rooster Stands on One Leg may seem simple, but when practiced to the extreme, it becomes a profound art of movement hidden within stillness, generating strength from tranquility, controlling bones with tendons, and conveying spirit through bones.
This is not just a fitness movement; it is an activation program for bodily wisdom.
Modern people think about measuring health with smartwatches every day, yet they don't realize their bones have long been "offline";
the Golden Rooster Stands on One Leg is the simplest and purest "muscle and bone awakening key."
After practicing for a long time, you'll understand what it means to "stand like a pine tree" and "root yourself in the ground."
I practice every day, updating my body's state each time. The Golden Rooster Stands on One Leg is not just a posture; it is my daily way of conversing with my body.
No competition, no desire, no fatigue, yet I am continuously growing stronger.
Many people see that I have written two articles about the Golden Rooster Stands on One Leg and ask, "Haven't you already talked about this? What's different?"
I want to say: The previous article "Standing on One Leg with Eyes Closed for 10 Minutes" tells you "I have achieved this"; this one tells you "You can achieve it too."
One article records extreme performance, while the other dissects structural principles.
One showcases results, while the other analyzes methods.
Together, they form a truly complete system of "muscle and bone awakening + self-repair of the body."
Just like some people are shocked by videos of Tai Chi push hands, but what truly changes the body is whether you are willing to start from "standing meditation."
Standing with eyes closed for 10 minutes is the result; self-stabilizing muscles and bones is the reason.
These two articles represent a gentle counterattack of the body against the technological society.
While most people use watches to measure health, I listen to my body through my standing posture.
What is truly rare is not that I can stand firm, but that this era no longer believes it can still stand firm.

Source: http://www.australianwinner.com/AuWinner/viewtopic.php?t=696935